12 Jun 13 “Daniel”

Warm up: 2x burpees, jumping squats, good mornings, twisted push-ups, ring rows

Mobility: Roll posterior chain, calf & achilles smash, hip openers, banded shoulder stretch, banded tricep stretch (catch)

Review: Thrusters

WOD: “Daniel”

50 Pull-ups

400M run

21 Thrusters (95lbs)

800M run

21 Thrusters (95lbs)

400M run

50 Pull-ups
Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

11 Jun 13

Warm Up:Toe walks, bear crawl, inch-worm, twisted push-ups, V-ups

Mobility: Sampson/pigeon/hamstring/ hip stretches, banded shoulder stretch, roll out calves and achilles

Review: Floor Press, Wipers & New Skill: 1 1/4 Squat 

Strength: 1 1/4 Squat (60% of 1 RM of front squat) 5-5-5-5-5

WOD: 12 Min AMRAP

15 Double Unders

7 Floor Press (135/95)

10 Wipers

***Weight should be maintained above the athlete the entire time during floor press and wipers.  For those who do singles instead of double unders, add 8 burpees into each round***

10 Jun 13

Warm UP: 2x: Pass throughs, high knees, butt kicks, ring rows then Burgener warm up

Mobility: Samson/pigeon/hamstring/ hip stretches, banded shoulder stretch

Review: Hang Squat Cleans

Strength: Hang Squat Cleans (75% of 1 RM) 3-3-3-3

WOD: 21-15-9 

Deadlift (225/155)

C2B Pull-ups

Burpees

21 Deadlifts, 21 Chest to bar pull-ups, 21 burpees, 15 deadlifts, etc. Burpees done at deadlift station

7 Jun 13

Warm Up:1 min gassers, 1 min shoulder rotations, 1 min jumping air squats, 2 min Fast Feet burpees

Mobility: Roll posterior chain, rhoracic spine and achilles/calves then banded hip openers, banded tricep (catch)

Review: Front Squat and Power Cleans

Strength: Front Squats (90-95% of 1 RM)  1-1-1-1-1-1-1

WOD:

75 Double Unders

30 Burpee Cleans (135/95)

75 Double Unders